Rice, brown 
In some parts of the world the word “to eat” literally means “to eat rice”. All varieties of rice are available throughout the year supplying as much as half of the daily calories for half of the world’s population.
The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron.
Why Brown - But Not White - Rice is One of the World's Healthiest Foods
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain - a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.
Our food ranking system qualified brown rice as a very good source of manganese, and a good source of the minerals selenium, magnesium and phosphorous as well as the vitamins pyridoxine (vitamin B6), niacin (vitamin B3), thiamin (vitamin B1), and dietary fiber. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment".
Here are some of the ways in which the nutrients supplied by brown rice can make an important difference in your health:
Manganese - Energy Production Plus Antioxidant Protection
Just one cup of brown rice will provide you with 50.3% of the daily value for
manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called
superoxide dismutase.
Superoxide dismutase (SOD) is found exclusively inside the body's
mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
Women Who Eat Whole Grains Weigh Less
A study published in the November 2003 issue of the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women’s Hospital study, which collected data on 74,091 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains. (February 26, 2004) Prevent Cancer with the Fiber and Selenium in Brown Rice
For people worried about colon cancer risk, brown rice packs a double punch by being a good source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
In addition to supplying 17.6% of the daily value for fiber, a cup of cooked brown rice provides 34.7% of the DV for selenium, an important benefit since many Americans do not get enough selenium in their diets, yet this trace mineral is of fundamental importance to human health. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.
Reduce Your Risk of Metabolic Syndrome
First we were told, “Don’t eat fat, and you’ll stay trim.” After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.”
In our opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega 3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of NIDDM) and the metabolic syndrome (a strong predictor of both NIDDM and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
In one of the most recent studies, which appeared in the February 2004 issue of Diabetes Care, researchers who analyzed data on 2,834 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.
The researchers concluded, “Given that both a high cereal fiber content and lower glycemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome.” Our perspective at the World’s Healthiest Foods is that a way of eating that relies on the healthiest foods from all the food groups—the whole foods that contain the healthiest fats, carbohydrates and proteins—is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life. (February 26, 2004)
Tune Down and Bone Up on Brown Rice
Magnesium, another nutrient for which brown rice is a good source, has been shown in studies to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke. How does magnesium accomplish all this? Magnesium helps regulate nerve and muscle tone by balancing the action of calcium. In many nerve cells, magnesium serves as Nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they ennervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and nerve cells can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue.
But that's far from all magnesium does for you. Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body's needs. A cup of brown rice will give you 26.2% of the daily value for magnesium.
Development and Repair of Body Tissue
The phosphorus provided by brown rice plays a role in the structure of every cell in your body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, plus phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures. A cup of cooked brown rice will supply you with 23.1% of the daily value for phosphorus.
Additional Protection Against Atherosclerosis
Another reason to choose brown rice is that it is a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors. Niacin can help reduce total cholesterol and lipoprotein (a) levels. (Lipoprotein (a) or Lp(a) is a molecule composed of protein and fat that is found in blood plasma and is very similar to LDL cholesterol, but is even more dangerous as it has an additional molecule of adhesive protein called apolioprotein (a), which renders Lp(a) more capable of attaching to blood vessel walls.
Niacin may also help prevent free radicals from oxididizing LDL, which only becomes potentially harmful to blood vessel walls after oxidation. Lastly, niacin can help reduce platelet aggregation, the clumping together of platelets that can result in the formation of blood clots. One cup of brown rice supplies 21.3% of the daily value for niacin.
The vitamin B6 in brown rice adds yet another way in which this healthful food can promote your cardiovacular health. Vitamin B6 is involved in an important cellular process called methylation at the juncture where homocysteine, a dangerous molecule that can directly damage blood vessel walls, is converted into a helpful amino acid, methionine. Since high levels of homocysteine are associated with an increased risk for heart attack and stroke, getting plenty of vitamin B6 in the diet is a good idea. In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques). A study published in the July 2003 issue of the British Journal of Nutrition suggests that diets high in rice protein can help protect against atherosclerosis by increasing blood levels of nitric oxide. In this study, when researchers gave mice bred to be apoliprotein-E deficient a purified diet containing either casein, the principal protein in dairy products, rice protein or soy protein, the mice given casein developed the largest atherosclerotic lesions. (In humans as well as animals, apolipoprotein E plays an important role in cholesterol transport, so a deficiency of this protein increases risk for the development of atherosclerosis.) Mice given rice or soy protein fared much better.
In trying to understand why, the researchers evaluated blood levels of nitric oxide. Mice fed either rice or soy protein diets were found to have increased blood levels of L-arginine (the amino acid that the body uses to produce nitric oxide) and nitric oxide metabolites when compared to those given casein-based feed. However, the L-arginine content of the rice and soy diets was not high enough to explain the amount of protective benefit they conferred, so the researchers concluded that these foods must also contain other cardioprotective compounds.(September 8, 2003)
A Good Source of Fiber
The health benefits of brown rice continue with its
fiber; a cup of brown rice provides 17.6% of the daily value for fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. As we mentioned above, the fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation or diarrhea in those suffering from irritable bowel syndrome.
Help Prevent Gallstones
Eating foods high in insoluble fiber, such as brown rice, can help women avoid gallstones, shows a study published in the July 2004 issue of the American Journal of Gastroenterology.
Studying the overall fiber intake and types of fiber consumed over a 16 year period by 69,778 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.
Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related; a 5-gram increase in insoluble fiber intake dropped risk dropped 10%.
How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant not just in brown rice but all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.(October 11, 2004)
Maintain Your Memory with Thiamin (Vitamin B1)
Brown rice is a good source of thiamin, providing 17.3 of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.
For all the health benefits brown rice can provide, don't forget to make this delicious, nutty-flavored grain a frequent addition to your meals.
Rice is one of the most important foods in the world, supplying as much as half of the daily calories for half of the world’s population. No wonder that in Asian countries, such as Thailand, rice is so highly valued that the translation of the word “to eat” literally means “to eat rice”.
Asked to name the types of rice they are familiar with, people may be able to recall one or two. Yet, in actuality there is an abundance of different types of rice – over 8,000 varieties. Oftentimes, rice is categorized by its size as being either short grain, medium grain or long grain. Short grain, which has the highest starch content, makes the stickiest rice, while long grain is lighter and tends to remain separate when cooked. The qualities of medium grain fall between the other two types.
The scientific name for rice is Oryza sativa.
Another way that rice is classified is according to the degree of milling that it undergoes. This is what makes a brown rice different than a white rice. Brown rice, often referred to as whole rice or cargo rice, is the whole grain with only its inedible outer hull removed. Brown rice still retains its nutrient-rich bran and germ. White rice, on the other hand, is both milled and polished, which removes the bran and germ along with all the nutrients that reside within these important layers.
Some of the most popular varieties of rice in this country include:
- Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto.
- Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture.
- Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi.
- Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties.
- Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste.
- Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture.
Everyone knows that rice is an ancient food, but only recently have we discovered just how ancient it is. Rice was believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.
For the majority of its long history, rice was a staple only in Asia. Not until Arab travelers introduced rice into ancient Greece, and Alexander the Great brought it to India, did rice find its way to other corners of the world. Subsequently, the Moors brought rice to Spain in the 8th century during their conquests, while the Crusaders were responsible for bringing rice to France. Rice was introduced into South America in the 17th century by the Spanish during their colonizations of this continent.
The majority of the world’s rice is grown in Asia, where it plays an incredibly important role in their food culture. Thailand, Vietnam and China are the three largest exporters of rice.
Rice is available prepackaged as well as in bulk containers. If purchasing brown rice in a packaged container, check to see if there is a “use-by” date on the package since brown rice, owing to its natural oils, has the potential to become rancid if kept too long.
Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the rice are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing rice in bulk or in a packaged container, make sure that there is no evidence of moisture.
Since brown rice still features an oil-rich germ, it is more susceptible to becoming rancid than white rice and therefore should be stored in the refrigerator. Stored in an airtight container, brown rice will keep fresh for about six months.
While white rice varieties should also be stored in an airtight container, they can be kept in a cool, dry place rather than the refrigerator. Stored properly, they will keep fresh for about one year.
Cooked rice will keep fresh for a few days after preparation if it is refrigerated and kept in a tightly sealed container.
For some of our favorite recipes, click Recipes.
Tips for Preparing Rice
Like all grains, before cooking rice, especially that which is sold in bulk, rinse it thoroughly under running water and then remove any dirt or debris that you may find. After rinsing brown rice, add one part rice to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.
After rinsing white rice, add one part rice to one and one half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 15 to 20 minutes.
To prevent them from sticking, wash medium grain and round rice (like Arborio) under cool running water before cooking.
To cook basmati rice, which has a lighter, fluffier texture, soak it in a bowl of cool water before cooking, stirring frequently and replacing the water four or five times until the water no longer has a milky appearance.
A Few Quick Serving Ideas:
Heat up cooked rice with milk or soymilk. Add in cinnamon, nutmeg, raisins and honey for a delicious rice pudding.
Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well moistened nori.
Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add in either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.
For a simple yet delicious lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice.
Rice as a side dish need not be served plain - spruce it up with the toppings of your choice. Some of our favorites include nuts, sesame seeds, healthy sautéed mushrooms, and scallions.
Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal.
Rice is not a commonly allergenic food, is not included in the list of 20 foods that most frequently contain pesticide residues, and is also not known to contain goitrogens, oxalates, or purines. In fact, the hypoallergenic (low-allergy) nature of whole grain, organic brown rice makes it a commonly recommended grain alternative by healthcare practitioners.
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.
Rice, Long Grain Brown, Cooked
1.00 cup
216.45 calories | | Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| manganese | 1.76 mg | 50.3 | 4.7 | very good | | selenium | 19.11 mcg | 34.7 | 3.3 | good | | magnesium | 83.85 mg | 26.2 | 2.5 | good | | phosphorus | 161.85 mg | 23.1 | 2.2 | good | | vitamin B6 (pyridoxine) | 0.28 mg | 21.5 | 2.0 | good | | vitamin B3 (niacin) | 2.98 mg | 21.3 | 2.0 | good | | tryptophan | 0.06 g | 18.8 | 1.8 | good | | dietary fiber | 3.51 g | 17.6 | 1.6 | good | | vitamin B1 (thiamin) | 0.19 mg | 17.3 | 1.6 | good | World's Healthiest
Foods Rating | Rule |
|---|
| excellent | DV>=75% | OR | Density>=7.6 | AND | DV>=10% | | very good | DV>=50% | OR | Density>=3.4 | AND | DV>=5% | | good | DV>=25% | OR | Density>=1.5 | AND | DV>=2.5% |
|
References
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- PlanetRice.net. Chinese Archaeologists Find 9,000-Year-Old Rice Seeds. http://www.planetrice.net/newspub/story.cfm?id=1021.
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